Below are four progressive muscle relaxation tracks in both mp3 format and wma format.  There are also two mindfulness tracks in mp3 format.

Track one is approximately 10 minutes.

Track two is approximately five minutes.

Track three is approximately two and a half minutes.

Track four is approximately four minutes.

Learning progressive muscle relaxation can assist with managing increased arousal.  It is important to have consolidated practice of each track before moving on to the next track.

It is also useful to rate your SUDS (Subjective Units of Discomfort) before doing the exercise and after, as this can be a helpful guide to continued practice.

Below are links to Mindfulness practices